Magneisum

What is it?

Magnesium is a mineral that is essential for cells to function properly. It assists more than 300 enzymes in the body, in their various chemical functions such as building protein, metabolizing macronutrients, supporting strong bones, regulating blood sugar, regulating blood pressure, and regulating the functions of muscles and nerves. It also acts as an electrical conductor that helps the heart to beat steadily and the muscles to contract. More than 50% of the magnesium in the body is stored in the bones, and the rest is spread throughout various tissues.

What other names is it known by?

Most commonly referred to as magnesium, it may also be referred to as magnesia or magnesia alba, and magnesite.

What does it do?

Magnesium is required for the heart, bones, muscles, and nerves to function properly. Without adequate magnesium, these organs/tissues may malfunction. Magnesium may also be beneficial in helping to prevent migraines, depression, cardiovascular disease, type 2 diabetes, pain, and muscle cramps. The body of research is also growing suggests magnesium plays a role in managing asthma symptoms through its effect as an anti-inflammatory and bronchodilating agent. In addition, while the research is mixed, magnesium is thought to be supportive of sleep by helping the muscles relax and affecting the levels of melatonin in the brain.

When it comes to gut health magnesium may help to increase the amount of water in the intestines which can help with bowel movements. Therefore, magnesium may help to soften stools for those who experience constipation, or difficult bowel movements. It has also been suggested in research that a low intake of magnesium can negatively alter the gut microbiome and affect its diversity.

What foods contain magnesium?

Magnesium can be found widely in foods of animal and plant origin. Green leafy vegetables, legumes, nuts, seeds, and whole grains are good sources of magnesium. See the chart below for some of the foods, the serving size, and the amount of magnesium included.

How much is needed?

In the US, the RDA is as follows:

*Adequate Intake

It’s important to note that only about 30-40% of dietary magnesium consumed is typically absorbed by the body. Dietary surveys in the US show that people are consuming less magnesium than what is recommended. This is likely because they are not eating sources of foods that are high in magnesium. It has also been suggested that changes in soil as well as food processing may be limiting the amount of magnesium available in foods. A mild deficiency in magnesium will likely go unnoticed as the body will begin to preserve magnesium when stores drop. Signs of magnesium deficiency include weakness, fatigue, nausea, vomiting, poor appetite, muscle cramps, numbness or tingling of the skin, seizures, and abnormal heart rate.

Some conditions may increase the risk of someone becoming magnesium deficient. These include abusing alcohol, aging, gut conditions that affect absorption of nutrients (celiac, Crohn’s, cancer, ulcerative colitis, etc.), and type 2 diabetes.

Toxicity is rare from food sources and may be seen with the long-term use of higher dose magnesium supplements. Signs of toxicity include diarrhea, nausea, vomiting, muscle weakness, depression, low blood pressure, abnormal heartbeat, and heart attack.

Magnesium supplements tend to be popular, however it is highly recommended to check with a doctor and dietitian before starting one. This will ensure the right form is chosen and help avoid overdosing. There are many different forms of magnesium. Magnesium glycinate is often thought to be one that is well absorbed and highly bioavailable.

Keep in mind that taking zinc with magnesium may decrease the body’s ability to absorb magnesium. And a magnesium deficiency may reduce the body’s ability to use vitamin D. Last but not least, getting a magnesium blood test is good to check status, however since most of the magnesium in the body is stored in the bones, it may not be the best indicator of magnesium levels. Therefore, consider getting dietary intake evaluation by a registered dietitian. They can help ensure that magnesium rich foods are included in the diet.

How to get ensure diet is enough

Consider doing the following to get enough magnesium in a day.

• Breakfast: have a ½ cup of spinach in an omelet = 78 mg

• Lunch: add an ounce of roasted pumpkin seeds on a salad = 156 mg

• Snack: have some celery and carrot sticks with 2 Tbsp of peanut butter = 49 mg

• Dinner: have 3+ ounces of Salmon along with a baked potato = 69

TOTAL = 352 mg of magnesium. This is only slightly over the recommended daily value, and is a great place to start.

References:

Abuabat, F., AlAlwan, A., Masuadi, E., Murad, M. H., Jahdali, H. A., & Ferwana, M. S. (2019). The role of oral magnesium supplements for the management of stable bronchial asthma: a systematic review and meta-analysis. NPJ primary care respiratory medicine, 29(1), 4. https://doi.org/10.1038/s41533-019-0116-z

Hanusa, T. (2023, June 30). Magnesium, chemical element. Britannica. Retrieved from https://www.britannica.com/science/magnesium

Harvard T.H. Chan School of Public Health. (2023, March). Magnesium. Retrieved from https://www.hsph.harvard.edu/nutritionsource/magnesium/

Oregon State University, Linus Pauling Institute. (n.d.). Magnesium. Retrieved from https://lpi.oregonstate.edu/mic/minerals/magnesium

Raman, R. (2018, June 9). What Does Magnesium Do For Your Body? Healthline. Retrieved from https://www.healthline.com/nutrition/what-does-magnesium-do

UC San Diego. (2023). What an Expert Says About Taking Magnesium for Sleep. Retrieved from https://myhealth.ucsd.edu/RelatedItems/6,1659474634

US Department of Health & Human Services, National Institutes of Health, Office of Dietary Supplement. (2022, June 2). Magnesium, Fact Sheet for Health Professionals. Retrieved from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/